Grape Seed Oil vs. Olive Oil: Which is Better?

Grape seed oil and olive oil are the two most common cooking oils used in numerous recipes.

Olive oil is extracted from olives while grapeseed oil is a byproduct of winemaking and both are suitable for cooking and have some distinct tastes. They are similar in several ways with a few differences.

Both olive oil and grape seed oil are similar in nutrient content and have similar calories and total fat.

But, Olive oil is rich in monounsaturated fat and grape seed oil in polyunsaturated oil and vitamin E.

Monounsaturated fats consist of unsaturated carbon bonds and help in lowering the levels of bad cholesterol and improves heart health.⁽¹⁾

Polyunsaturated fats contain multiple carbon bonds and it is found that replacing saturated fats in the diet with polyunsaturated fats helps in reducing the risk of heart attack and stroke.⁽²⁾

One tablespoon of grapeseed oil contains 120 calories, 13.5 grams total fat, 9.5 grams polyunsaturated fats, 2.2 grams of monounsaturated fats, 1.3 grams saturated fats, and 27% of the daily value of vitamin E.⁽³⁾

One tablespoon of olive oil contains 120 calories, 13.5 grams of total fats, 1.4 grams polyunsaturated fat, 10 grams monounsaturated fats, 2 grams saturated fat, and 13% of the daily value of vitamin E.⁽⁴⁾

Grapeseed oil is rich in polyunsaturated fatty acids and has numerous compounds and antioxidants that help in fighting disease.⁽⁵⁾

A study found grapeseed extract decreasing blood clotting by altering the level of tyrosine phosphatase, benefiting heart health.⁽⁶⁾

Another study done on humans founds that consuming grapeseed for 8 weeks helped in reducing inflammation and insulin resistance in women compared to the control group.⁽⁷⁾

Olive oil is a good source of monounsaturated fat and supports heart health.

A review found consuming olive oil significantly lowered the risk of heart attack and stroke.⁽⁸⁾

Also, being rich in antioxidants it is known to reduce the level of certain markers of inflammation and protect against chronic diseases.

Olive oil can also help in protecting against neurodegenerative disorders. There are certain compounds present in olive oil that may prevent mental decline.⁽⁹⁾

Having anti-inflammatory properties grapeseed oil acts as an astringent and helps in skin tightening.⁽¹⁰⁾ It can also be considered for the lightening of the dark circles around the eyes.

Being rich in antioxidants, vitamin E and healthy fats it can be applied to the skin to keep it soft and moisturized. It can be used alone as well as along with essential oil.

An animal study found grapeseed effective in promoting hair growth.⁽¹¹⁾

Just like grapeseed oil, olive oil also has antioxidant and anti-inflammatory properties and plays a role in supporting skin health.

It promotes wound healing, tissue repair and protects against skin damage.⁽¹²⁾

With its antimicrobial properties, it can prevent the growth of harmful bacteria and enhance skin health.⁽¹³⁾

It can be mixed with any moisturizer and applied to the skin. It can also be applied directly. You can also use olive oil as a hair mask after shampooing for moisturizing hair.

Grapeseed oil can be used in salad dressings, sauces and can be used instead of cooking oil for a variety of recipes and baked goods. All thanks to its neutral flavor.

However, as it is rich in polyunsaturated fats, it is less stable for high temperatures, which means it may form harmful compounds with high heat cooking methods such as frying, roasting, and sautéing.⁽¹⁴⁾

Olive oil has a slightly low smoke point and can be used in most types of cooking and baking including both high and low temperatures.

It can also be drizzled over prepared foods including vegetable and pasta dishes.

Grapeseed oil contains higher levels of omega-6 fatty acids compared with olive oil.

Consuming high levels of omega-6 fats may contribute to inflammation.⁽¹⁵⁾ A high level of inflammation for the long term may increase the risk of chronic diseases including heart disease, obesity, cancer, and many more.

Also, both grapeseed oil and olive oil are high in calories and if consumed in high amounts may cause weight gain over time.

Both the oils have their own benefits and downsides. If planning to use any of these for hair care or skincare make sure to do a patch test beforehand.